VEGETARIAN COOKING AROUND THE WORLD Copyright © 2002 by Lerner Publications Company All rights reserved. International copyright secured. No part of this book may be reproduced, stored in a retrieval system, or transmitted in any form or by any means—electronic, mechanical, photocopying, recording, or otherwise—with- out the prior written permission of Lerner Publications Company, except for the inclusion of brief quotations in an acknowledged review. Lerner Publications Company A division of Lerner Publishing Group 241 First Avenue North Minneapolis, MN 55401 U.S.A. Website address: www.lernerbooks.com Library of Congress Cataloging-in-Publication Data Behnke, Alison. Vegetarian cooking around the world / compiled by Alison Behnke. — Rev. and expanded. p. cm. — (Easy menu ethnic cookbooks) eISBN: 0–8225–0590–8 1. Vegetarian cookery—Juvenile literature. 2. Cookery, International— Juvenile literature. [1. Vegetarian cookery. 2. Cookery, International.] I. Title. II. Series. TX837 .B397 2002 641.5'636—dc21 2001004241 Manufactured in the United States of America 1 2 3 4 5 6 – AM – 07 06 05 04 03 02 e a s y m e n u e t h n i c c o o k b o o k s vegetarian r e v i s e d a n d e x p a n d e d COOKING t o i n c l u d e n e w AROUND THE WOR LD l o w - f a t r e c i p e s compiled by Alison Behnke a Lerner Publications Company • Minneapolis C o n t e n t s INTRODUCTION, 7 AN INTERNATIONAL Vegetarianism around the World, 8 TABLE, 23 Vegetarian Nutrition, 8 A Vegetarian Menu, 24 Holidays and Festivals, 9 BREADS AND STAPLES, 27 Planning the Menu, 12 Unleavened Whole Wheat Bread, 28 BEFORE YOU BEGIN, 15 Rye Bread, 30 The Careful Cook, 16 Rice, 32 Cooking Utensils, 17 MAIN DISHES, 35 Cooking Terms, 17 Special Ingredients, 18 Stuffed Tomatoes with Feta Cheese, 36 Healthy and Low-Fat Cooking Tips, 20 Bulgur Salad, 38 Metric Conversions Chart, 21 Creamy Pumpkin Soup, 39 Potato-and-Leek Soup, 41 Butter Cookies, 61 Groundnut Sauce, 42 Crepes with Strawberries, 62 Yogurt and Bananas, 42 HOLIDAY AND Spanish Omelette, 45 FESTIVAL FOOD, 65 Grilled Veggies on Skewers, 46 Pizza, 48 New Year’s Noodles, 66 Sweet Potatoes with Peanuts, 50 Passover Matzo Layer Cake, 67 Steamed Tofu, 50 Bruschetta, 68 Curried Chickpeas, 53 Christmas Eve Borscht, 68 Brown Fava Beans, 54 INDEX, 70 DESSERTs, 57 Mango with Cinnamon, 58 I n t r o d u c t i o n Vegetarian cooking is nothing new. People in many cultures have enjoyed vegetarian or mostly vegetarian meals for generations. However, vegetarianism is growing in popularity. In modern times, more and more people around the world are recognizing the health benefits of omitting or reducing meat in their diets. An increasing number of tasty, healthy alternatives to meat, such as tofu, tempeh, seitan, and a variety of veggie burgers and veggie dogs, are available in supermarkets and groceries. Many cooks and diners enjoy explor­ ing and discovering foods from other nations, some of which use little or no meat. All of these factors have led to a new approach to vegetarian dining. By making good use of a wide range of ingredi­ ents, creative seasoning, varied cooking techniques, and recipes from international cuisines, modern cooks are finding that vegetar­ ian cooking offers a wealth of dishes that are versatile and delicious. Chinese New Year’s noodles get the year off to a tasty start with crunchy veggies and the zing of fresh ginger. (Recipe on page 66.) 7 Vegetarianism around the World Vegetarianism is the practice of not eating meat, fish, or poultry. Some vegetarians, called vegans, also exclude eggs, milk, and other animal products from their diets. Others who consider themselves vegetarian avoid red meat but eat poultry, fish, or both. Attitudes about meat-centered meals often stem from the culture in which people live. People get used to eating certain foods and not others. For example, in contrast to North America, Australia, and Europe, where most people eat meat, most people in India are veg­ etarians. In other parts of the world, such as regions of Africa and China, meat may be an unaffordable luxury for the average person. People are vegetarians for many reasons. Some choose vegetarian­ ism because of personal ethical or moral views, believing that it is wrong to kill animals for meat. Others believe it is unhealthy to eat meat. Certain religious groups, such as Hindus and many Buddhists, practice vegetarianism as part of their faith. Still others are con­ cerned that the earth’s ability to feed its population is limited. Worldwide, good agricultural land is scarce, and a large portion of this limited resource is used to grow grain that is fed to cattle. Some people believe that it would make more sense to use that land to grow crops for human consumption. Vegetarian Nutrition Although vegetarianism can be a very healthy lifestyle, vegetarians must be sure that their bodies are getting the necessary nutrients. For example, children need a certain amount of protein in their diets in order to grow properly, and everyone needs protein to remain healthy. Meat and dairy products are excellent sources of protein, but they are not the only sources. Fruits, vegetables, grains, and legumes (plants that grow seeds within pods, such as beans, peas, and lentils) also provide protein. However, most plant proteins are not complete 8 proteins—proteins that contain all of the necessary amino acids, the building blocks of protein. Soybeans and soybean products such as tofu and soy milk do contain complete proteins, making them very popular among vegetarians. But eating certain combinations of other foods in the same meal, or even in the same day or two, can also supply the body with complete proteins. These combinations include beans, lentils, or peanuts with rice, wheat, or corn. For example, rice and lentils, corn tortillas and beans, and even peanut butter and wheat bread all provide complete proteins. Calcium is another necessary part of a balanced diet that is pro­ vided by animal products, primarily dairy. Calcium is very impor­ tant for healthy bones, joints, and teeth. However, many meatless and nondairy foods contain significant amounts of calcium. Whole grains, legumes, nuts, and dark green vegetables such as broccoli and kale are all good vegetarian sources of calcium. The most important thing to remember when considering a veg­ etarian diet is balance. A healthy assortment of fruits, vegetables, and grains can provide most of the vitamins and minerals that the body needs, without adding much fat or cholesterol. Holidays and Festivals Cultures around the world celebrate special occasions with special foods. Sharing a holiday or festival meal with friends and family is a tradition shared by people of all backgrounds, beliefs, and lifestyles. Many holiday meals can be simply adapted to a vegetarian diet, while other traditional feasts and festivities focus on foods or dishes that are vegetarian to begin with. No matter what the event, the veg­ etarian diner can easily celebrate with a sumptuous meal. Many Jewish holidays feature vegetarian dishes. Some of these foods symbolize events in Jewish history. For example, Passover cake is made with matzo, a flat, unleavened bread representing the hard­ ships endured by Hebrews in ancient Egypt and the last meal 9